MASTER YOUR MENSTRUAL CYCLE
Today is more about the ladies, but don't worry gentlemen, next week is all about you!!! (and it never hurts to learn about what goes on in the bodies of the women around you, so read on)
It’s highly likely that you learned about this at school but how many of us can actually remember the intricacies of the hormonal rollercoaster we go along each month? Let’s start with a brief recap:
The average menstrual cycle lasts approximately 28 days (it can range between 21-40 days and doesn’t always run like clockwork) You may have heard me talking before about plotting your cycle and learning about what is typical for you 😊
For ease of explanation, let’s go with a typical 28 day cycle and break it down into two 14 day phases.
Day 1 of the cycle, your period starts.
Days 1-14 - Follicular Phase
(ovulation roughly in the middle)
Day 15-28 - Luteal Phase
After your period ends, your ovaries gradually start ramping up their production of Oestrogen during the Follicular Phase. Follicle Stimulating Hormone (FSH) stimulates the ovarian follicles to mature eggs for release.
Around day 12 Oestrogen levels surge, along with Luteinizing Hormone (LH) which causes ovulation. Oestrogen levels drop here but soon rise as body goes into “nesting” mode, just in case an egg is fertilised. We then enter the Luteal Phase and all hormones ramp right up! Both Oestrogen and Progesterone levels peak about 5 days before your period (cue PMS)
Lots of people worry about training whilst having their period but in reality, your hormones are favourable for performance once your period starts. Paula Radcliffe broke the world record for the fastest marathon in Chicago in 2002 whilst she had menstrual cramps!
TWO PHASES
Once your body is cleared of the possibility of pregnancy , the body goes into a more relaxed mode and those energy systems used in the high hormone phase can be used for other things! The Follicular Phase is a time to tap into your natural vitality:
You’ll be feeling more positive, so explore new projects and let your creativity soar!
Your body is full of energy , use it to train harder! PBs are possible, so time to push!
High protein, increased carbs and low fats in your diet work best in this phase.
Sleep quality should be better too, so those workouts have a real chance of paying off.
The Luteal Phase can feel quite different, we may be more emotional, clumsy, tired, self body image can be low and we feel more hungry. BE KIND TO YOURSELF and adjust your activities if needs be:
High protein, increased fats and lower carbs help in this phase
Sleep can be disrupted so you may want to dial things down a bit
Training can feel more difficult than normal, resilience drops and energy can be low so may be worth considering a deload on the gym floor
I hope this helps you out, lovelies, please feel free to message me with any questions!
Written by Abby - 26/07/2023